Ingredients:
Serves 6
2 teaspoons extra-virgin olive oil
4 medium garlic cloves, minced
3 tablespoons all-purpose flour
1/4 to 1/2 teaspoon red pepper flakes (as desired)
One 12-ounce can evaporated skim milk, warmed
1/2 cup nonfat milk, warmed
1/2 cup grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup chicken broth or additional milk, for thinning (as needed)
8 ounces whole wheat fettuccine noodles
2 cups cooked shrimp
Directions:
1. Prepare the sauce: In a medium saucepan, heat the oil over medium heat. Add the garlic and cook until it is fragrant and lightly browned, about 1 minute. Whisk in the flour and red pepper flakes and stir until flour is lightly browned. Meanwhile, cook the pasta according to the directions adding the broccoli the last few minutes of cooking time.
2. Very gradually add the warmed evaporated milk, whisking it into the flour a little at a time. Add the other milk too. Heat the mixture until boiling, whisking constantly (as you whisk, the flour will begin to dissolve into the warmed liquid). Then turn down the heat to a simmer and whisk in the cheese, salt and pepper. Continue to simmer, stirring often, until the sauce has thickened a bit (it will thicken more upon standing too). If it happens to become too thick, just thin it out a little with some chicken broth or more milk.
3. Assemble your pasta dish: Place hot pasta and broccoli in a large serving dish. Pour sauce over and add shrimp. Toss together until everything is coated with the sauce. Add salt and pepper, as desired.
2 teaspoons extra-virgin olive oil
4 medium garlic cloves, minced
3 tablespoons all-purpose flour
1/4 to 1/2 teaspoon red pepper flakes (as desired)
One 12-ounce can evaporated skim milk, warmed
1/2 cup nonfat milk, warmed
1/2 cup grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup chicken broth or additional milk, for thinning (as needed)
8 ounces whole wheat fettuccine noodles
2 cups cooked shrimp
3 cups frozen broccoli
Directions:
1. Prepare the sauce: In a medium saucepan, heat the oil over medium heat. Add the garlic and cook until it is fragrant and lightly browned, about 1 minute. Whisk in the flour and red pepper flakes and stir until flour is lightly browned. Meanwhile, cook the pasta according to the directions adding the broccoli the last few minutes of cooking time.
2. Very gradually add the warmed evaporated milk, whisking it into the flour a little at a time. Add the other milk too. Heat the mixture until boiling, whisking constantly (as you whisk, the flour will begin to dissolve into the warmed liquid). Then turn down the heat to a simmer and whisk in the cheese, salt and pepper. Continue to simmer, stirring often, until the sauce has thickened a bit (it will thicken more upon standing too). If it happens to become too thick, just thin it out a little with some chicken broth or more milk.
3. Assemble your pasta dish: Place hot pasta and broccoli in a large serving dish. Pour sauce over and add shrimp. Toss together until everything is coated with the sauce. Add salt and pepper, as desired.
I topped mine with a few real bacon crumbles and green onion.
Calories: 249 Fat 3.5 Carbs 31 Fibre 2 Protein 22 grams
Calories: 249 Fat 3.5 Carbs 31 Fibre 2 Protein 22 grams
Weight Watcher Point Plus 6+
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